LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Prep Upper Body
Horizontal
Thoracic Extension
Set reps
1 8
Rub and Scrub Sternum/Clavicle
Set time
1 1 minute
Banded Upper Body Movement Prep
Set reps
1 10
Prone T-Spine Rotation
Set reps
1 3-5 per side
Elevated Underswitch
Set reps
1 8
explosive push up
Set reps
1 10
Lift and Shift Eye Tracking
Set reps
1 8
Workout Blocks
Chest – Pushing
Giant Set x 4
Incline DB Bench Press
Set reps load Tempo Rest
1 12 heavy controlled 15sec
2 12 heavy controlled 15sec
3 12 heavy controlled 15sec
4 12 heavy controlled 15sec
Lateral Crawl to Push Up
Set reps 0 Tempo Rest
1 12 controlled 15sec
2 12 controlled 15sec
3 12 controlled 15sec
4 12 controlled 15sec
SB – DB – unilateral – Chest Press – with rotation
Set reps load Tempo Rest
1 12 moderate controlled 15sec
2 12 moderate controlled 15sec
3 12 moderate controlled 15sec
4 12 moderate controlled 15sec
Kettlebell Push Up
Set reps load Tempo Rest
1 Max light controlled 2min
2 Max light controlled 2min
3 Max light controlled 2min
4 Max light controlled 2min
Back – Pulling
Giant Set x 4
Hand Supported Split Stance Row
Set reps load Tempo Rest
1 12 heavy controlled 15sec
2 12 heavy controlled 15sec
3 12 heavy controlled 15sec
4 12 heavy controlled 15sec
Suspended 1Arm Row w/ Rotation
Set reps load Tempo Rest
1 12 light controlled 15sec
2 12 light controlled 15sec
3 12 light controlled 15sec
4 12 light controlled 15sec
DB Lawnmower Row
Set reps load Tempo Rest
1 12 moderate controlled 15sec
2 12 moderate controlled 15sec
3 12 moderate controlled 15sec
4 12 moderate controlled 15sec
Barbell (BB) Inverted row [MC]
Set reps load Tempo Rest
1 Max light controlled 2min
2 Max light controlled 2min
3 Max light controlled 2min
4 Max light controlled 2min
Cool Down Blocks
Upper body cooldown [MC]
Horizontal
Pec Stretch Static [MC]
Set time
1 30-60 seconds
Lat Stretch (TRX) [MC]
Set time
1 30 seconds
Full Arm stretch hand on wall [MC]
Set time
1 30-60

Upper Body Hypertrophy Chest & Back

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This prepares your upper body for hypertrophy training session with the focus on increasing chest and back muscle growth.

Warm-Up Blocks

7-Step Prep Upper Body
Horizontal Loading

ULT
Thoracic Extension
Set Reps
1 8
Rub and Scrub Sternum/Clavicle
Set Time
1 1 minute h:m:s

You can continue down your arms with karate chops and rubbing horizontally with the side of your hand

LLT
Banded Upper Body Movement Prep
These are great for activating and mobilizing your arms, chest, back and shoulder prior to an upper body focused work out.
Set Reps
1 10
UMT
Prone T-Spine Rotation
Set Reps
1 3-5 per side
UMT
Elevated Underswitch
Set Reps
1 8
ULT
explosive push up
explode up while doing a push up
Set Reps
1 10
LLT
Lift and Shift Eye Tracking
Set Reps
1 8

Workout Blocks

Chest – Pushing
Giant Set x 4

LLT
Incline DB Bench Press
reps 12
load heavy
Tempo controlled
Rest 15sec
Set Reps Load Tempo Rest
1 12 Heavy Controlled 15sec (h:m:s)
2 12 Heavy Controlled 15sec (h:m:s)
3 12 Heavy Controlled 15sec (h:m:s)
4 12 Heavy Controlled 15sec (h:m:s)
UMT
Lateral Crawl to Push Up
reps 12
0
Tempo controlled
Rest 15sec
Set Reps Tempo Rest
1 12 Controlled 15sec (h:m:s)
2 12 Controlled 15sec (h:m:s)
3 12 Controlled 15sec (h:m:s)
4 12 Controlled 15sec (h:m:s)
LMT
SB – DB – unilateral – Chest Press – with rotation
reps 12
load moderate
Tempo controlled
Rest 15sec
Set Reps Load Tempo Rest
1 12 Moderate Controlled 15sec (h:m:s)
2 12 Moderate Controlled 15sec (h:m:s)
3 12 Moderate Controlled 15sec (h:m:s)
4 12 Moderate Controlled 15sec (h:m:s)
LLT
Kettlebell Push Up
reps Max
load light
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 Max Light Controlled 2min (h:m:s)
2 Max Light Controlled 2min (h:m:s)
3 Max Light Controlled 2min (h:m:s)
4 Max Light Controlled 2min (h:m:s)

Back – Pulling
Giant Set x 4

LLT
Hand Supported Split Stance Row
reps 12
load heavy
Tempo controlled
Rest 15sec
Set Reps Load Tempo Rest
1 12 Heavy Controlled 15sec (h:m:s)
2 12 Heavy Controlled 15sec (h:m:s)
3 12 Heavy Controlled 15sec (h:m:s)
4 12 Heavy Controlled 15sec (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 12
load light
Tempo controlled
Rest 15sec
Set Reps Load Tempo Rest
1 12 Light Controlled 15sec (h:m:s)
2 12 Light Controlled 15sec (h:m:s)
3 12 Light Controlled 15sec (h:m:s)
4 12 Light Controlled 15sec (h:m:s)
LMT
DB Lawnmower Row
reps 12
load moderate
Tempo controlled
Rest 15sec
Set Reps Load Tempo Rest
1 12 Moderate Controlled 15sec (h:m:s)
2 12 Moderate Controlled 15sec (h:m:s)
3 12 Moderate Controlled 15sec (h:m:s)
4 12 Moderate Controlled 15sec (h:m:s)
ULT
Barbell (BB) Inverted row [MC]
reps Max
load light
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 Max Light Controlled 2min (h:m:s)
2 Max Light Controlled 2min (h:m:s)
3 Max Light Controlled 2min (h:m:s)
4 Max Light Controlled 2min (h:m:s)

Cool Down Blocks

Upper body cooldown [MC]
Horizontal Loading

Pec Stretch Static [MC]
Set Time
1 30-60 seconds h:m:s
Lat Stretch (TRX) [MC]
Set Time
1 30 seconds h:m:s
Full Arm stretch hand on wall [MC]
Set Time
1 30-60 h:m:s